Alternating V-Up

Intermediate Isolation 35% of bodyweight

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. Terms

A floor abs exercise that raises one straight leg at a time while the hand on the same side reaches for that foot. Trains the abs and hip flexors with less demand than a full V-up.

Also known as: Single Leg V-Up, Alternating Single Leg V-Up, Cross Body V-Up

How to do the Alternating V-Up

  1. Lie on your back, legs straight, arms by your sides.
  2. Raise one straight leg and reach the same-side hand toward that foot.
  3. Lower your torso and leg together, then switch sides.
Full technique — 6 steps
  1. Lie flat on your back with legs straight and arms resting by your sides.
  2. Press your lower back toward the floor and straighten your knees.
  3. Lift one straight leg toward vertical as you raise your torso and reach the hand on the same side toward that foot.
  4. Keep the other leg straight on the floor and the free hand beside your hip.
  5. Lower your torso and leg together under control until your shoulders and heel return to the floor.
  6. Repeat on the other side, alternating sides each rep.

Common mistakes

  • Swinging the leg with momentum
  • Bending knees on the way up
  • Twisting the torso during the reach
  • Dropping into the next rep
  • Lower back arching off floor

Form cues

  • Lift with abs first
  • Keep knees straight
  • Hand to same-side foot
  • Lower under control

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Dumbbells

Resistance bands

Cable machine

Barbell

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. Easier Bodyweight Woodchop 10% of bodyweight
  2. This exercise Alternating V-Up 35% of bodyweight
  3. Harder Hyperextension Bench Oblique Crunch 40% of bodyweight
  4. Harder Hanging Oblique Knee Raise 60% of bodyweight

Too hard for now? Start with the Bodyweight Woodchop.

Quick answers

What muscles does the Alternating V-Up work?

Primary: Abs 9/10. Also works: Obliques 6/10.

When should I do the Alternating V-Up in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Alternating V-Up?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Alternating V-Up?

Dumbbells: Dumbbell Twisting Sit-Up, Dumbbell Straight Leg Russian Twist. Resistance bands: Resistance Band Bicycle Crunch. Cable machine: Cable Mid-to-Low Woodchop, Cable Horizontal Woodchop. Barbell: Landmine Russian Twist.

What is an easier version of the Alternating V-Up?

Bodyweight Woodchop (10% of bodyweight).

What is a harder version of the Alternating V-Up?

Hyperextension Bench Oblique Crunch (40% of bodyweight), Hanging Oblique Knee Raise (60% of bodyweight).

How we rate exercises

Similar exercises

Hanging Leg Raise ▶
Hanging Leg Raise Pull-up bar Intermediate
Plank ▶
Plank Beginner
Ab Wheel Rollout ▶
Ab Wheel Rollout Ab wheel Advanced
Cable Crunch ▶
Cable Crunch Cable machine Beginner
Lying Leg Raise ▶
Lying Leg Raise Beginner
Seated Ab Machine ▶
Seated Ab Machine Ab machine Beginner